Sweet & Sour Chicken with Brown Rice

Sweet & Sour Chicken with Brown Rice

12 Reviews

From: EatingWell Magazine, October/November 2006

In about the time it takes to order and pick up Chinese takeout, you can make this much healthier version of sweet & sour chicken. Our version loses all the saturated fat that comes from deep-frying, along with the extra sugar and salt. If you prefer, use tofu instead of chicken, and use your favorite vegetables; just be sure to cut them into similar-size pieces so they all cook at about the same rate.

Preparation

Active

30 m

Ready In

35 m

Prepare rice according to the package directions.

Meanwhile, whisk vinegar, soy sauce, cornstarch and apricot preserves in a small bowl. Set aside.

Heat 1 tablespoon oil in a large skillet over medium-high heat. Add chicken and cook, undisturbed, for 2 minutes. Continue cooking, stirring occasionally, until no longer pink on the outside and just starting to brown in spots, about 2 minutes more. Transfer to a plate.

Add the remaining 1 tablespoon oil, garlic and ginger to the pan and cook, stirring, until fragrant, 20 to 30 seconds. Add broth and bring to a boil, stirring constantly. Add vegetables, reduce heat to a simmer, cover and cook until the vegetables are tender-crisp, 4 to 6 minutes. Stir in water chestnuts and the chicken. Whisk the reserved sauce and add to the pan. Simmer, stirring constantly, until the sauce is thickened and the chicken is heated through, about 1 minute. Serve with the rice.

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Reviews 12

Delicious!
I used chicken breast tenders, zucchini and yellow peppers and it turned out great! I don't like water chestnuts so I skipped that. Instead of apricot, I went with 2.5 Tbsp of homemade fig preserves and used 1.75 cups of beef broth. Otherwise, I followed the recipe. It needed a bit of heat so I drizzled a little Gochujang (red pepper paste). Very satisfying dish! Will definitely make again.
Pros: Nice consistency
Cons: Made a couple of substitutions

July 13, 2012

By: EatingWell User

A Little Too Sweet
I was excited to find this recipe because I am prone to cravings for standard Asian food, but would love to eat it in a more healthy fashion. Next time, I will prep everything ahead to make it simpler to just cook as I go. I liked the method for cooking the veggies in flavored broth for 4-6 minutes. I do think the sauce is too sweet with the two tbsp of apricot preserves; next time I will reduce the amount or find a less sweetened brand.
Pros: Easy, straightforward and healthy
Cons: Sauce thicker and sweeter than expected

February 21, 2012

By: EatingWell User

All that oil is not necessary
I used Pam instead of adding all that oil to cook. That cut the fat in this recipe in half. I am going to add pineapple next time.
Pros: tastes good
Cons: Like some others I think pineapple would give it a little extra

January 13, 2012

By: EatingWell User

This turned out great for me!
I'm not sure who said the sauce didn't thicken or them, but mine was a little too thick so I added a little more chicken broth. My husband said he would have liked it a little more saucy, but I thought it was just right. I used a frozen pepper and onion mix along with some snow peas. Very good!
Pros: Tasty and easy
Cons: Needed a bit more sauce

January 02, 2012

By: Debbie Vietzke

Needs pineapple
Although I did like this dish, it wasn't wonderful. I followed the recipe closely. I like the way the veggies were cooked in the broth (I used green pepper, white onion, carrot and celery). I used Simply Fruit apricot spread, which is not as sweet. I may try it again with the pineapple and see if it works.
Pros: Fresh foods, easy to prepare
Cons: Lacks flavor,

March 16, 2010

By: EatingWell User

Made this the the letter. The sauce was real tangy like another reviewer said. I did miss the pineapple though. I should have added it. My sauce did thicken rather alot. The only things I would do different if I make this again is to add pineapple and cook the chicken more on the first cook, the second cook isn't long enough for the chicken to finish. Thanks for a good alternative to the fatty version.!

February 19, 2010

By: thezwomann

I really liked it. I took the advice of adding pineapple as the very last ingredient and letting it warm up a bit. I used frozen stir-fry veggies from Costco. Everything was very good. Sweet and sour. Yum! Even my seven-year-old liked it (and that's pretty good)!

December 20, 2009

By: EatingWell User

Not good. Vinegar left it too tangy. Added pineapple but that could not salvage it. Sauce never properly thickened.